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16 exercises, grouped by difficulty and then by equipment, easiest first. Part of Equipment.

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Beginner

Level 1 of 67 exercises
e0ar

Slow v-up

or Staff, Strap
e09f

Spiral elbow spear

e09g

Staff radial deviation

e09h

Staff ulnar deviation

e09y

Wall hollow body arms raise

or Strap
e0j3

Shoulder dislocates

or Strap
e13a

Staff forearm rotation

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Novice

Level 2 of 69 exercises
e0u9

Butcher's block stretch

or Staff, Chair +1
e09t

Seiza shoulder dislocates

or Strap
e09u

Lying shoulder dislocates

or Strap
e09x

Side hop arms raise

or Strap
e0a1

Lying pass-through

or Strap
e0bg

Staff plow

or Strap
e0bx

Prone hollow body wrist extension

or Strap
e0by

Prone hollow body arm flexion bounces

or Strap
e0k7

Inverted grip shoulder dislocates